Author Archives: dennisoh

070225

Posted on July 2, 2025 by dennisoh

2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

Posted in Cardio, Running | Leave a comment

070125

Posted on July 1, 2025 by dennisoh

3×5 Bench Press @60KG3×5 Press @40KG Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

Posted in Strength | Leave a comment

062925

Posted on June 29, 2025 by dennisoh

85min Zone 1-2 Assault Bike

Posted in Cardio, Indoor Bike | Leave a comment

3 RoundsMax effort weighted dips @10R @15KG WeightedMax effort weighted chin ups @2R @15KG Weighted 3 rounds15 Push Ups15 DB lateral raises @5KG15 Reverse Bb Row 4x 20M Sled Pull @70,90,110,125KG80M Sled Pull (Using Arms only) @60kg WOD:27 Burpee Over … Continue reading →

Posted in Strength, WOD | Leave a comment

062725

Posted on June 27, 2025 by dennisoh

AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

Posted in Aerobic Base, Rowing, Running | Leave a comment

062625

Posted on June 26, 2025 by dennisoh

1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press) 4 rounds for NFT:10 DB RDL @22KG DBs10 split db split squats (5 each side) @16KG DBs20 back extensions @20KG BB 5R of:5 Power Cleans @40KG5 Front … Continue reading →

Posted in Strength, Weightlifting | Leave a comment

062525

Posted on June 25, 2025 by dennisoh

8x4min Tempo Run1Min Rest Btw Runs4:39, 4:40, 4:42, 4:47/KM Only did 4 rounds. Need to run slower.

Posted in Cardio, Running | Leave a comment

062325

Posted on June 23, 2025 by dennisoh

Run – 70min Negative Splits every 10mins Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM 6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM Reached threshold pace at 5:30~ too early!

Posted in Cardio, Running | Leave a comment

062225

Posted on June 22, 2025 by dennisoh

EMOM for 20mins (45s ON, 15s OFF)A Med Ball Pass + BurpeeB skiC farmers carryD bikeE squat thrusts 3 Min Break EMOM for 20mins (45s ON, 15s OFF)A MuleB rowC shuttle runsD russian twistE squat thrusts 60s rest Death By … Continue reading →

Posted in WOD | Leave a comment

062125

Posted on June 21, 2025 by dennisoh

4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading →

Posted in Bodybuilding, Strength | Leave a comment